Monday, 8 September 2014

STRENGTH:

5 sets of 4/8 (FS/BS) @ 75% of 1RM

 

STRENGTH & CONDITIONING WOD:

4 rounds:-

5 Hang Clean to Thruster 135/95#

10 C2B Pull Ups

100m shuttle run

 

ENDURANCE WOD:

3+ Hours Before or After CFE Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

Swim (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Bike (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Run (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Row (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Ruck (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off), 50# Ruck/Boots/Utes

Post sport, times, and total number of intervals to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (WED): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Bike (MON): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)

Run (TUE): 3 x (:60s on, :60s off, :60s on, :45s off, :60s on, :30s off, :60s on, :15s off)